Friday, 16 September, 2016

WARM UP – MOBILITY

2-3 mins: Iron crosses & scorpions

Deadlift activation:
Single leg g-mornings, glute bridges, dead bugs, supermans etc.

7-8 mins to warmup deadlifts (start WOD A by 20-22 mins)

WOD A

DEADLIFT X 3
E2.5MOM x 5 sets:
3 Deadlifts @ 80-85% – not T&G
-You can build a little bit if needed but ideally the same or similar weight across. Weight should feel heavy but not max.

WOD B

HANG POWER CLEAN X 5
E2MOM x 7 Rounds:
5 Hang Power Cleans
5 Tall Box Jumps (36/30″)
10 Heavy Wallballs (30/20lb – 10′ for both)

-Complete all 3 exercises within the 2 mins
-Add weight on your HPC as needed but don’t go to failure. Record heaviest weight achieved
-All sets should be challenging but unbroken
-The “Rx” today is a suggestion, the goal for you is to select progressions that are challenging but allow for consistency across all rounds – make sure you are getting some rest between rounds!

ACCESSORY

3-4 Sets:
8-12 GH Raises
12-15 Banded Glute Bridges
20-30 secs L-Sit Hold